01/28/2023 - foxtrot - Whirlpool

AO: Foxtrot

When: 01/28/2023

QIC: Straight Shooter


Number of Pax: 9

Number of FNGS: 0

Pax Names:

Wonder Woman, Chocolate Chip, Semper Fi, Aquamarine, Orbitz, Bravo, Thread, Foster, Straight Shooter


The day started cool but we warmed up fast.  We did a few stretches, some jumping jacks, some jump ropes, and took a lap before we jumped into the main beatdown.

I decided to use the big circle at Foxtrot this morning and we did a whirlpool.   Around the circle we had 10 stations.  We stopped at each station and did 25 of the first exercise listed on the card at each station. We did sets when needed.  For the first round our mode of transportation was run.  After we finished the first round we took our normal lap before we started the second round with our mode of transportation was skipping between each station.  We then right into the third round with a mode of transportation of walking lunges.  We did one more round and each person chose which of the 3 previous exercises they wanted to do each time, did 15 of them, and then chose whichever mode of transportation they wanted to do between stations.  We took one last lap to finish off the beatdown.

1 – rotator raise, goal post press, overhead press

2 – froggers, monkey humpers, curtsy lunges

3 – BGSU’s, lbc’s, sea turtles

4 – toe taps, skaters, seal jacks

5 – sumo squats, standing leg lifts, curb squats

6 – raggedy Ann’s, imperial walkers, hillbillies

7 – chicken wings, scarecrows, morracan nightclubs

8 – calf raises, reverse lunges, narrow squats

9 – jumping jacks, jump squats, ski jumps

10 – high plank, core twists, squat side crunches



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